Tag Archive | "Bikini Competition Diet"

If you’ve always wanted to hit the stage in a bikini or figure competition, this is your time. Our comprehensive plan includes the Workout Plan, this nutrition plan, and motivational tips to help you get a winning physique in just 12 weeks. Give it a try—even if you’re not ready for the spotlight, you’re guaranteed to get into the very best shape of your life.

THE DIET PLAN

How it works: This nutrition program is designed to help you drop fat without losing muscle. In each phase, you’ll have three daily meals and three snacks. After every four weeks, you’ll reduce the number of calories in your diet, without sacrificing protein. In the week before the show, you’ll vary the amount of carbs, sodium, and fluids to help your muscles get that ultra-cut, superlean look just in time for your moment in the spotlight.

PHASE 1: WEEKS 1-4

Follow the meal plan outlined here, which also includes a Food Swaps guide below. In addition, try to consume at least one gallon (16 cups) of water a day. And a limited amount of sodium helps regulate body fluids, so don’t be afraid to use low-calorie condiments like mustard and hot sauce.

BREAKFAST

4 egg whites

⅓ cup (uncooked) instant oatmeal

10 almonds

Totals: 240 calories, 20g protein, 22g carbs, 8g fat

MID-MORNING SNACK

4 oz skinless, boneless chicken breast

3 oz sweet potato, boiled or baked, without skin

½ oz English walnuts, shelled

Totals: 258 calories, 26g protein, 17g carbs, 11g fat

LUNCH

4 oz skinless, boneless chicken breast

½ cup long-grain brown rice

1 cup chopped broccoli, boiled or steamed

Totals: 263 calories, 29g protein, 34g carbs, 3g fat

MIDDAY SNACK

1 scoop whey protein isolate

½ large (8″) banana

1 tbsp natural peanut butter

Totals: 271 calories, 29g protein, 19g carbs, 9g fat

DINNER

5 oz cod

1 white corn tortilla

1 cup sliced zucchini, boiled

Salad with dinner

2 cups mixed greens

10 almonds, crushed

¼ cup cherry tomatoes, quartered

¼ cup red onion

2 tbsp balsamic vinegar

Totals: 328 calories, 32g protein, 32g carbs, 9g fat

EVENING SMOOTHIE

1½ scoops whey protein isolate

Totals: 158 calories, 38g protein, 0g carbs, 1g fat

Daily Totals: 1,518 calories, 174g protein, 124g carbs, 40g fat

PHASE 2: WEEKS 5-8

In this phase, you’ll trim calories slightly to help drop body fat, although protein intake will stay steady to make sure your metabolism remains high and you’re not losing muscle tissue along with the fat. Feel free to keep referring to the Food Swaps list on page one. And keep up your fluid intake, drinking at least one gallon of water per day.

BREAKFAST

3 egg whites

2 oz 99% fat-free ground turkey breast

⅓ cup (uncooked) instant oatmeal

Totals: 214 calories, 29g protein, 19g carbs, 3g fat

MID-MORNING SNACK

4 oz skinless, boneless chicken breast

⅓ cup long-grain brown rice

Totals: 172 calories, 25g protein, 15g carbs, 2g fat

LUNCH

4 oz skinless, boneless chicken breast

1 cup black-eyed peas, boiled

1 cup chopped broccoli, steamed

Totals: 355 calories, 40g protein, 47g carbs, 3g fat

MIDDAY SNACK

4 oz 99% fat-free ground turkey breast

2 white corn tortillas

1 oz avocado

Totals: 257 calories, 31g protein, 20g carbs, 6g fat

DINNER

4 oz cod

1½ oz avocado

Salad

½ tbsp extra-virgin olive oil

2 tbsp balsamic vinegar

2 cups mixed greens

¼ cup tomato

¼ cup onion

Totals: 290 calories, 23g protein, 17g carbs, 14g fat

EVENING SMOOTHIE

1 scoop whey protein isolate

1 tbsp organic flaxseeds

Totals: 160 calories, 27g protein, 3g carbs, 5g fat

DAILY TOTALS:

Paige Hathaway

PLEASE READ: Life is your greatest teacher. Annoyance teaches you patience. Abandonment teaches you how to stand on your own two feet. Anger teaches you forgiveness and compassion. Anything that has power over you teaches you how to get power back. Hate teaches you unconditional love. Fear teaches you courage and anything you can’t control teaches you how to let go...

I have learned many things in life from allowing my experiences to shape me. I firmly believe that life tests our strengths and equip us to endure what our future has in store. Heartache, hardship and physical turmoil are all just tests. Life won’t allow us to go through things that it knows we can’t handle. The question is WILL YOU BE STRONG ENOUGH to fight the battle? Will you let the storms of life pass and allow yourself to become a better person because of it... You can let life to be your greatest teacher or you can let life defeat you because of it. ✨🐛🦋 #MondayMotivation

Your right on point, besides persevering through a catastrophic accident I have learned how to forgive more and inspire others that need help.

10 - 1 day 1 hour ago

PLEASE READ: Hmmm Without contradicting you, because I respect you. Maybe we could look at this another way. Life teachers you nothing, life is just time. Your actions over time mould your character. We are obviously here to learn. Abandonment teaches you where to place your love. Anger teaches you how to function with control. Nothing has power over you unless you submit. Hate is an internal justice mechanism, it is perfectly justified to hate injustice or cruelty etc. Fear is a survival mechanism, it is up to us to discern the amount of danger associated with the fear. Ultimately, we can control nothing but ourselves and our actions. We are what we do. There is heaps more...But see ya next time. ♥️

3 - 22 hours 5 minutes ago

Yo gorgeous, how was Cleveland? Did it treat you right. All you had to do is text me and I would have been there. I guess there is always next time... Rawr

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